Introduction
Cough, cold, and breathing problems are experienced daily as millions of people in India and the rest of the world experience breathlessness during the winter season and high pollution days. And did you not know that these health problems could be avoided most? Once you have the right measures, you will be able to remain lively and not fall ill in the worst cold and gust of air.
The world health organization (WHO), CDC, leading lung doctors, and health experts combined to come up with 7 professional tips to help shield yourself and your family against cold and air pollution.
What Is So Bad about Being Cold and Polluted?
- Pollution of winter makes people more likely to have asthma, lung problems, and infections (CDC, WHO).
- At the risk, there are children, elderly people, and individuals with heart or breathing issues.
- Viruses multiply more rapidly due to low immunity of winter.
- Green lifestyle and reasonable decisions = healthy living in the festival, good performance at work, joyful family!
Must have more health motivation? The article is Healthy Diet: Eating for Mental Health.
How to be healthy even in winter and in the pollution: 7 tested tips
1. Check the Air Quality Indoor and Never Go out on Bad Days
- Test AQI with the help of apps or news before going outside since the level of pollution is the highest in mornings and in the evenings.
- Remain indoors when Air Quality Index/smog is too high (especially the young and elderly people).
Quick Tip:
- Take plan walks and requisite middle of the day when air is better.
2. Wear Proper Warm, Layered Clothes
- Use layers: thermal undergarments, cardigans, jackets, gloves, socks and Tommy cap.
- The best heaters are wool, fleece, and goose-down trap (CDC).
- Wet clothes must be changed and ears, chest and nose covered.
3. Always Use a Certified N95 or N99 Mask Outside
- The N95/N99 masks are advised by WHO and physicians to prevent the majority of the dangerous particulates.
- Regular masks/cloth masks do not provide much protection against pollution.
- Wash reusable masks or change disposable ones daily.
4. Indoor air should be kept clean and pure
- Install air purifiers that use HEPA filters and use indoor plants, such as aloe vera, snake plant or peace lily.
- Use fresh air (only during the time of a small AQI) only in open windows.
- No burning of wood, coal, or candles -this increases indoor pollution.
- Keep smoke/car exhaust and service chimneys/ furnaces off windows.
5. Eat a Balanced Diet to Boost Immunity
- Antioxidants such as vitamin C & E, and omega-3 prevents the polluted influence and cold on your body.
- Best foods: oranges, lemons, berries, spinach, almond nuts,walnuts, eggs and fish.
- Drink warm water and herbal teas (ginger, tulsi, honey) to clear airways and stay hydrated.
6. Wash Hands and Stay out of Publics
- Frequently wash hands particularly after exposure to the outside- the viruses cling to them more in winter.
- Also apply hand sanitizer in the outside world.
- Indoor events should be avoided as much as possible in order to curb seasonal virus spread.
7. Exercise Indoors and Sunbathe When Possible
- Light exercise (workout, indoor yoga or stretching) helps to improve lungs and improve your mood and to keep you warm.
- During low-pollution days, spend 15 to 20 minutes under the sun so as to obtain vitamin D that boosts immunity.
- Outdoors activities should not be done close to traffic or during the smog season.
Frequently Asked Questions
Q: why is it that pollution is greater in the winter?
A: Cold air near the ground (temperature inversion) and further burning to provide heat are some of the contributing factors to the problem.
Q: Who is most at risk because of winter air pollution?
A: Seniors, children, pregnant women, and persons with lung/ heart problems.
Q: Are masks really helpful?
A: YES! Research also proves N95/N99 masks to filter out majority of the harmful particles whereas normal masks are not that protective.
For more, read Ambient (outdoor) air pollution – WHO.
Bonus Expert Tips
- Use less car heating and fireplace- prefer heating that is environmentally friendly.
- Do not use your car engine or generator in a garage (it leads to fatal levels of carbon monoxide).
- Do not leave door, window or vent doors and vents full of snow and debris.
- Especially care about taking care after winter storms (check smoke/CO alarms, make sure that the vents are open).
Marketable Habits and Idea Sharing
- Get an AQI application as a real-time.
- Naturally de-pollute the air by trying air-purifying plants.
- Spread these health messages to neighbors, helpers and family- public awareness is a life saver.
Conclusion
The winter is upon us and it is important to protect yourself against cold and pollution; here are 7 expert tips on how to do it: Register AQI, dress up, wear N95 mask always, keep the houses clean, nutritious diet, good me, hygiene, and keep everything moving and sunbathing, on the smart. Take care of your health, the loved ones will also be protected!
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